JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================fK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Ҵ2![%䡎b p 2ku+9,a{I[R091ݲֵ6Y4& =R}#E@9:2"GKfB`7,7qG% 0A{PjbyYWn©˱*7,[^ Dщm0$^]%!3f$ 5=Fk R[FuܐZf+&m3],B1ι)n2YF&ӏZẇR&%> 33ӵt:>@0G)_+E}c s`%R^Iku%4XO݂W?N=/9_C.CzZiq$11;ldg+-w#īu4 \ߊ!E@lk!P0]"*sI7r4n4 BЗOu<LΉhoۉ ^HE#}2p+ Ɩ/6䈇+ShcL0mwƶ-ǘU=~ʡDIRw۾Cp}xzX]i׉o$GcvbeUJ6_atNOO5ʵǟs,ќZn癠|brAQ԰ YD^;ߓ޹iN1zM9- ;-[eUFҼ.ƃ=ZxsR{6vk.③-W>A?%"&PTk3/26֦*[r"}TBJj甝 M/r+*P :x.!(Gx%bRo=Pf;> gM FL]F8.lX2;8=JX$ ;:}y5F#v}98rM=mc}>D'󫠽wƒY *u XY -P*WҬզߩШA# 6+tB*TUNj:M>}&?/dFKth+yqkW)FkZ+Z Wl2kdvF7xX]!Vii%4E0RGVݳsZ:u(Gy, -') T-lbKLJ|LǏA& r[I#}7m 烌]q-& ~Another plus for the glute-hamraise is that it is one of the most important exercises for preventing back and knee injuries, especially the anterior cruciate ligament (ACL).  The spine is exposed to great compressive forces in many sports, says Poliquin.  I ve found that athletes who are weak in the hamstrings, glutes and lower back not only are more likely to injure the lower back, but also are especially prone to tearing the ACL. Because the glute-ham exercise increases muscle mass and strength in the back, glutes and hamstrings, those athletes who include this exercise in their programs are better able to withstand the compressive loads on the spine and those forces that occur with sports such as football and alpine skiing, says Poliquin.<br>BFS President Greg Shepard says that proof of the value of such exercises is evidenced in the reduction of injuries reported by those who attend BFS clinics, which teach a number of assistance exercises like the straight-leg deadlift and glute-ham raise.  After one year, schools that have sponsored a BFS clinic average a 50 percent decrease in injuries, says Shepard.<br>Paul Chek, one of the world s fore